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WOD AMRAP 30:00: 1000/880M ROW 20 PULLUPS (RX+ C2B) 30 SQUAT THRUST 40 KB LUNGES 53/35 (RX+70/53) 50 RUSSIAN SWINGS

STRENGTH / FOUNDATION 9X1:00: 4 RING ROW 4 PUSHUP 4 HOLLOW ROCK SINGLE UNDERS ADD 1 REP EACH MIN. WOD

STRENGTH / FOUNDATION 5X:90: 3 FRONT SQUAT WOD 5 ROUNDS, 20:00 CAP: 20/16 CAL ROW 14 WALL BALL 20/14, 10/9’

STRENGTH / FOUNDATION 10X:45: ODD) 4 DB SEATED PRESS EVEN) 4 CANDLESTICK WOD AMRAP 14:00: 10 V-UPS (RX+ T2B) 14

STRENGTH / FOUNDATION 16X:45: 1) 10 PALLOF PRESS L/R 2) 12 SCORPION 3) 12 DEAD BUGS 4) COUCH STRETCH L/R

STRENGTH / FOUNDATION 9X1:00: 1) 5 JEFFERSON CURL 2) 10 PRESS SITUP 3) 15 WEIGHTED BRIDGE WOD AMRAP 20:00: 30

WOD 6 ROUNDS, EVERY 5:00: 500/440M ROW 9 DEADLIFTS 185/135 (RX+ 245/165) 9 STRICT PULLUPS *POST TIME FOR EACH ROUND

STRENGTH / FOUNDATION 10X1:00: 10 RUSSIAN SWING + 5 GOBLET SQUAT WOD 10 TO 1, 16:00 CAP: HAND RELEASE PUSHUPS

STRENGTH / FOUNDATION 12X:45: 1) SIDE PLANK L/R 2) PLANK UP DOWN 3) WALL SIT 4) HANGING L-SIT WOD AMRAP

STRENGTH / FOUNDATION 8X1:00: 1 CLEAN AND JERK WOD 20:00 CAP: 10-8-6-4-2 CLEAN AND JERK 12/9 CAL BIKE RX 115/85,